This Vegan Tortilla Soup is a hearty and flavorful dish that’s perfect for chilly evenings. Loaded with a variety of vegetables and topped with crispy tortilla strips, it’s a comforting meal that can be prepared quickly, making it ideal for busy weeknights.

Full Recipe:

Ingredients

2 tablespoons avocado oil
½ onion, chopped
1 cup bell peppers, chopped
1 jalapeño, sliced
2 cloves garlic, minced
1 tablespoon chili powder
1 cup corn kernels
1 large zucchini, diced
2 cups cauliflower florets
1 (15-ounce) can black beans, rinsed and drained
1 (14-ounce) can fire-roasted diced tomatoes
6 cups vegetable broth

For the tortilla strips:

3 tablespoons avocado oil
3 corn tortillas
Salt to taste

Optional toppings:

Avocado slices
Lime wedges
Salsa
Vegan cheese shreds
Plant-based sour cream
Fresh cilantro

Directions

Heat 2 tablespoons of avocado oil in a 5-quart Dutch oven over medium heat.
Add the chopped onion, bell peppers, and sliced jalapeño. Cook for 3 to 4 minutes until they start to soften.
Add the minced garlic and chili powder, cooking for another 30 seconds until fragrant.
Incorporate the corn kernels, diced zucchini, cauliflower florets, black beans, fire-roasted diced tomatoes, and vegetable broth. Bring the mixture to a simmer.
Cover and cook for 20 minutes, or until the cauliflower is tender.
While the soup is simmering, prepare the tortilla strips. Slice the corn tortillas into thin strips.
Heat 3 tablespoons of avocado oil in a skillet over medium heat.
Fry the tortilla strips in batches until golden and crispy, about 1 to 2 minutes per side.
Remove the strips from the skillet and drain on a plate lined with paper towels. Sprinkle with salt to taste.
Ladle the soup into bowls and top with the crispy tortilla strips and any optional toppings as desired.

Nutritional Facts

The nutritional information for this Vegan Tortilla Soup is not provided in the original recipe. However, similar recipes indicate that a serving contains approximately:

Calories: 286
Total Fat: 5g
Saturated Fat: 1g
Sodium: 782mg
Total Carbohydrates: 53g
Dietary Fiber: 11g
Sugars: 6g
Protein: 10g
Vitamin C: 19mg
Calcium: 95mg
Iron: 4mg
Potassium: 450mg

The Origins of Tortilla Soup

Tortilla Soup, or “Sopa de Tortilla,” is a traditional Mexican dish that has been enjoyed for centuries. The origins of tortilla soup date back to pre-Hispanic Mexico, where ancient civilizations such as the Aztecs would use corn in various forms for their meals. Corn tortillas, a staple in Mexican cuisine, were often used to thicken soups and stews, which eventually evolved into the dish we know today as tortilla soup. While the classic version often includes meat and dairy, the vegan version eliminates these ingredients while still retaining the soul-satisfying flavors that make this soup so popular.

Why Choose Vegan Tortilla Soup?

There are many reasons to opt for Vegan Tortilla Soup, whether you’re following a vegan diet or simply looking for healthier alternatives. The vegan version of tortilla soup is full of plant-based ingredients, making it rich in nutrients without compromising on taste. Here’s why this dish should be a go-to in your meal rotation:

Packed with Nutrients: Vegan Tortilla Soup is loaded with vitamins and minerals from vegetables like zucchini, cauliflower, and bell peppers. The soup also contains fiber from beans and corn, which can aid digestion and keep you feeling full longer.
Low in Calories: Compared to traditional soups that may contain cream, cheese, or meat, this vegan version is lower in calories but still incredibly satisfying. It’s a perfect option for those watching their caloric intake or seeking a lighter meal.
Rich in Plant-Based Protein: Black beans are a great source of plant-based protein, which helps to build and repair tissues, boost energy levels, and promote overall health. The combination of beans and vegetables creates a balanced and filling meal that will keep you energized throughout the day.
Customizable to Your Taste: One of the best things about Vegan Tortilla Soup is its versatility. You can adjust the level of spiciness, change up the veggies, or add your favorite toppings. Whether you like it mild or spicy, with or without toppings, you can easily make it your own.
Comforting and Hearty: There’s something undeniably comforting about a bowl of soup, and Vegan Tortilla Soup is no exception. With its rich flavors, satisfying texture, and the addition of crispy tortilla strips, it’s the perfect meal for a cozy night in or for sharing with family and friends.

The Health Benefits of Vegan Tortilla Soup

Vegan Tortilla Soup offers numerous health benefits, making it an excellent choice for anyone looking to improve their diet. Here’s a closer look at the key health benefits of this delicious soup:

Improved Digestion: The fiber content in the vegetables, beans, and corn in the soup can aid in digestion by promoting regular bowel movements and preventing constipation. Fiber also helps control blood sugar levels, making it a great choice for individuals with diabetes.
Heart Health: The heart-healthy fats from avocado and the anti-inflammatory properties of certain spices, like chili powder, can contribute to better heart health. Additionally, the soup is naturally low in cholesterol, which is essential for maintaining a healthy cardiovascular system.
Enhanced Immune System: The variety of vegetables and the addition of fresh cilantro and lime provide a rich source of vitamin C, which is crucial for immune system health. Vitamin C is also an antioxidant that helps protect the body from oxidative stress and free radicals.
Weight Management: Because Vegan Tortilla Soup is high in fiber and protein, it can help with weight management by promoting a feeling of fullness and reducing overall calorie intake. The soup is also low in fat, making it a great option for those looking to maintain or lose weight.
Anti-Inflammatory: The spices used in this soup, particularly chili powder and garlic, have anti-inflammatory properties. These ingredients can help reduce inflammation in the body, which is linked to a variety of chronic health conditions.

How to Make Vegan Tortilla Soup Your Own

One of the best aspects of Vegan Tortilla Soup is that it can be tailored to your personal tastes. Whether you prefer a spicier version, want to add more protein, or have specific dietary preferences, this soup is highly adaptable. Here are some ideas for customizing the recipe:

Adjust the Heat Level: If you love spicy food, consider adding more jalapeños or even some diced chili peppers to increase the heat. You can also add hot sauce or cayenne pepper for an extra kick.
Add More Protein: While black beans provide a good amount of protein, you can easily add other plant-based proteins to make the soup even more filling. Consider adding chickpeas, lentils, or even tofu for additional protein.
Incorporate More Vegetables: The beauty of this soup is that it can accommodate many different vegetables. Feel free to throw in additional ingredients like spinach, kale, or carrots for extra nutrients. You can even add sweet potatoes for a touch of sweetness and more fiber.
Top It Off: The toppings are an essential part of Vegan Tortilla Soup. You can experiment with different garnishes like avocado, plant-based sour cream, vegan cheese, or salsa. Fresh cilantro and a squeeze of lime can also elevate the flavor profile of the soup.
Make It a Meal: To turn this soup into a more substantial meal, serve it with a side of corn bread, a simple salad, or a quinoa bowl. This can help round out the dish and add more variety to your meal.

Vegan Tortilla Soup: A Versatile and Budget-Friendly Meal

One of the biggest advantages of making Vegan Tortilla Soup is that it’s both affordable and easy to prepare. Many of the ingredients, such as canned beans, vegetables, and spices, are pantry staples that can be found in most households. It’s also a great recipe for meal prepping, as it can be stored in the fridge for a few days or frozen for later use.

Additionally, Vegan Tortilla Soup is a wonderful dish to make when feeding a crowd. You can easily scale up the recipe to accommodate more people and serve it as a main course at gatherings, parties, or family dinners. Its hearty, comforting nature ensures that it will be enjoyed by everyone, regardless of their dietary preferences.

Conclusion

Vegan Tortilla Soup is the perfect dish for those looking for a healthy, flavorful, and satisfying meal. With its combination of fresh vegetables, beans, and spices, this soup is both nutritious and delicious. Whether you’re vegan or simply looking for a wholesome meal, this soup offers a great way to incorporate more plant-based ingredients into your diet. Not only is it versa

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